4-Step Lying Hamstring and Glute Release
A low-intensity release routine that loosens hamstrings stiff from prolonged sitting while lying down, following the sequence of ankle pumping, bending and straightening the knee, figure-4 position, and towel press.
- Category
- Office worker · General
- Target areas
- Hamstring · Hip · Glutes · Ankle
- Duration
- 30s
- Difficulty
- Easy
Caution
- Do not forcefully pull your leg; proceed slowly within a pain-free range.
- Stop immediately if numbness, radiating pain, or sciatica symptoms worsen.
- Keep your pelvis and lower back stable so your lower back does not lift excessively.
Creator @one_dosu_physio
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